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Diet Plan For Building Muscle Mass

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If you are already reading this article, it means you have your head on right. For most people, building muscle is a real struggle because they simply do not know how to eat properly. In this article, I'm going to outline the basics of a proper diet plan for those looking to build muscle mass. It's not rocket science, but if you do not have it right from the beginning, you're fighting an uphill battle.

The first thing you need to worry about is how much you eat. If you do not eat enough, you will not gain any weight and that is not what you¡¯re after, is it If you are the type of person who has always been skinny, you can get away with eating as much as you like. If you are one of these people and you do put on a little bit of weight, then you will lose the fat a lot sooner than you earned it.

On the other hand, if you are a person who gains weight easy, but finds it hard to make lean gains, you have to be a lot more careful with how you go about your diet. I fit into this category and when I first began weight training, I weighed around 77kg and was eating around 2200 calories a day. This allowed me to gain lean muscle, without putting on loads of lard too.

The second thing you need to worry about and this is just as important as how much you eat, is what you actually eat. Eating lots of hamburgers will make you put on weight, but not the kind of weight you want. So you need to be smart. Of course, if you are one of those people who finds it really hard to gain any sort of weight at all, then you do not have to worry quite so much. You can eat just about anything and not worry about getting really fat and bloated.

But if you're not one of those people, listen up. You want to restrict yourself to eating only quality foods. I've written an article on this topic, but I'm just going to list the main foods you should be eating down below.

As far as proteins go, you want to be eating lots of chicken breast, turkey breast, lean cuts of steak, tuna is also fantastic, just about any fish is also good and protein shakes can be helpful if you are low on time.

Carbohydrates. You obviously want to be eating lots of good, healthy vegetables. Stay clear of sugary, processed carbs like white bread and white rice. Instead, stick to wholesome foods like wholemeal bread, pita bread, oats, brown rice, etc etc.

And fats, well, I love eating peanut butter because it tastes great and is also good for you too. Other nuts are also great, like walnuts, almonds and good old peanuts. Just be careful about the amount of nuts you're actually eating. Fat is very calorie dense, so it's easy to over indulge.

So there you go, a quick and easy guide to creating the perfect diet guide for building muscle mass. Make sure you read over and understand all of what has been written.

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Source by Sean Morissy

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Weight Lifting Vs Body Weight Exercises

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For years, there has been a heated debate among fitness enthusiasts over the difference between weight lifting and body weight exercises. One camp argues that resistance from weight training is essential for developing lean muscle mass, while the other side claims that body weight exercises are superior for developing functional strength and conditioning. If you are unsure of which approach is best for you, then consider your goals and go with the training method that suits you best.

There is no question that weight training builds muscle mass and burns calories. For bodybuilders who are interested in packing as much muscle mass as their frame allows, there is no doubt that they can benefit from a solid weight lifting regimen that consists of heavy compound movements. As beneficial as weight training may be, there are some valid arguments against it. For one thing, all weight lifting exercises must be executed with proper form; otherwise, you run the risk of a serious injury. An injury can keep you sidelined and put a hamper on your progress. Dependency is another problem with using free weights. You either have to have access to a gym or own a set of dumbbells and barbells in your garage. You also need to consider what you will do for exercise if you have to travel.

This is where the benefits of body weight exercise come in. It can be done virtually anywhere at any time. There is also a reason body weight calisthenics are used extensively by the military and gymnasts. They develop core and functional strength. Proponents of body weight training believe that weight lifting develops bulky muscles that are purely for aesthetic purposes. Having large muscles may look good, but the extra bulk also makes you slower and hurts your conditioning as well.

So does this mean that body weight exercises are superior? Not exactly. With free weights, you can easily add an extra plate or move on to a heavier dumbbell to increase resistance. With exercises like pushups and squats, there is really no way to increase resistance; you can only add more repetitions. Of course, with an exercise like the pushup, you can make it harder by elevating your feet or changing the position of your arms, but this also changes the muscles that are worked.

The best solution is to mix things up a bit. Work out with weights for several weeks, then switch it up with some body weight exercises for the next several weeks after. This will give your body a feel for different exercises. The debate over which type of exercise is better is a waste of time. They are all exercises and will get you into better shape.

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Source by Muyen Peng

Posted on

Weight Lifting Vs Body Weight Exercises

[ad_1]

For years, there has been a heated debate among fitness enthusiasts over the difference between weight lifting and body weight exercises. One camp argues that resistance from weight training is essential for developing lean muscle mass, while the other side claims that body weight exercises are superior for developing functional strength and conditioning. If you are unsure of which approach is best for you, then consider your goals and go with the training method that suits you best.

There is no question that weight training builds muscle mass and burns calories. For bodybuilders who are interested in packing as much muscle mass as their frame allows, there is no doubt that they can benefit from a solid weight lifting regimen that consists of heavy compound movements. As beneficial as weight training may be, there are some valid arguments against it. For one thing, all weight lifting exercises must be executed with proper form; otherwise, you run the risk of a serious injury. An injury can keep you sidelined and put a hamper on your progress. Dependency is another problem with using free weights. You either have to have access to a gym or own a set of dumbbells and barbells in your garage. You also need to consider what you will do for exercise if you have to travel.

This is where the benefits of body weight exercise come in. It can be done virtually anywhere at any time. There is also a reason body weight calisthenics are used extensively by the military and gymnasts. They develop core and functional strength. Proponents of body weight training believe that weight lifting develops bulky muscles that are purely for aesthetic purposes. Having large muscles may look good, but the extra bulk also makes you slower and hurts your conditioning as well.

So does this mean that body weight exercises are superior? Not exactly. With free weights, you can easily add an extra plate or move on to a heavier dumbbell to increase resistance. With exercises like pushups and squats, there is really no way to increase resistance; you can only add more repetitions. Of course, with an exercise like the pushup, you can make it harder by elevating your feet or changing the position of your arms, but this also changes the muscles that are worked.

The best solution is to mix things up a bit. Work out with weights for several weeks, then switch it up with some body weight exercises for the next several weeks after. This will give your body a feel for different exercises. The debate over which type of exercise is better is a waste of time. They are all exercises and will get you into better shape.

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Source by Muyen Peng